Quick links to tips on this page:

Maintain work-life balance | Practice mindfulness | Be physically active | Enjoy healthy snacks | Manage conflict | Manage fatigue | Home office lighting | Handwashing for your family | Quick and easy lunches for children | How many times a day do you laugh | No better time to quit | Maintain an attitude of gratitude |Reduce computer eye strain | Self-care | Winter blues

Supercharge Your Day with Exercise Snacks!

Short bursts of exercise, also called exercise snacks, can be a great way to improve your health, even if you don’t have time for a long workout. Sitting for too long and having a sedentary or inactive lifestyle is bad for your health, but quick exercise breaks can help:

Examples of exercise snacks

Aim for 2-3 minutes of exercise, several times a day.^1-4

Warmup

10 jumping jacks, 10 body weight squats, and 5 lunges on each side.

Exercises

 

For more information about exercise training and healthy diet information visit Human Performance Resources by CHAMP at https://www.hprc-online.org/​ 

References​

1. Islam, H., Gibala, M. J. & Little, J. P. Exercise snacks: a novel strategy to improve cardiometabolic health. Exerc Sport Sci Rev 50, 31-37 (2022). https://doi.org/10.1249/JES.0000000000000275 
   
2. Jenkins, E. M., Nairn, L. N., Skelly, L. E., Little, J. P. & Gibala, M. J. Do stair climbing exercise "snacks" improve cardiorespiratory fitness? Appl Physiol Nutr Metab 44, 681-684 (2019). https://doi.org/10.1139/apnm-2018-0675 
   
3. Caldwell, H. G., Coombs, G. B., Rafiei, H., Ainslie, P. N. & Little, J. P. Hourly staircase sprinting exercise “snacks" improve femoral artery shear patterns but not flow-mediated dilation or cerebrovascular regulation: a pilot study. Appl Physiol Nutr Metab 46, 521-529 (2021). https://doi.org/10.1139/apnm-2020-0562  
   
4. Rogers, E. M. et al. Acceptability of performing resistance exercise breaks in the workplace to break up prolonged sedentary time: a randomized control trial in U.S. office workers and students. Workplace Health Saf, 21650799231215814 (2024). https://doi.org/10.1177/21650799231215814 ​​​

17 December 2021 - Could you be experiencing the winter blues even as winter begins? The most common symptoms of the winter blues are general sadness and a lack of energy. You may find yourself feeling lethargic and “down." You may crave comfort foods. Be encouraged; winter blues are very common and won't last. How can you manage the winter blues? Lift your mood by trying these “self-care" tips:

• Eat a healthy diet. Feeling blue can result in desiring foods high in fat, carbohydrates, and sugar. Make an effort to stock up on healthy snacks. Eating well-balanced meals throughout the day will help you avoid binge snacking.
• Get regular physical activity.
• Get out in the sun or brightly-lit spaces, especially early in the day.
• Increase social interactions. Spend time with other people and confide in a trusted friend or relative.
• Get enough sleep.
• Practice relaxation techniques such as meditation and mindfulness
• Listen to music.
• Stick to normal routines as much as possible.
• Take time for yourself, but don't isolate yourself.
• Eat and drink in moderation.

If sadness doesn’t go away or interferes with your daily life, you should talk with your healthcare provider. Learn more about the winter blues, what causes them, and how to manage these symptoms.

To read more about how you can identify and beat the winter blues, click here.

Self-care is not selfish

As we learn to take better care of ourselves during the ongoing global pandemic, the words of American novelist Eleanor Brown, "When you take time to replenish your spirit, it allows you to serve others from the overflow" and "You cannot serve from an empty vessel," remain highly relevant.

Here are some self-care tips to help you not only recharge your batteries, but also be ready to help those around you through setting an example:

• Set goals.
• Go to bed and get up at a consistent time (even on weekends).
• Keep a journal to track your mood.
• Read for calm.
• Take time to be outside.
• Choose a phone call versus a text message.
• Declutter your living and working areas and organize based on items you use the most.

Check out the references below to learn more about self-care:

References:

"Care for Yourself One Small Way Each Day," CDC National Center for Immunization and Respiratory Diseases (NCIRD), Division of Viral Diseases, December 14, 2020, https://www.cdc.gov/coronavirus/2019-ncov/daily-life-coping/stress-coping/care-for-yourself.html 

"Self-Care Tips for Heart Health," National Heart, Lung, and Blood Institute, January 2021, https://www.nhlbi.nih.gov/health-topics/all-publications-and-resources/self-care-tips-heart-health

"The Importance of Practicing Self-Care During Times of Stress," Military One Source, April 29, 2020, https://www.militaryonesource.mil/family-relationships/family-life/covid-19-resources/the-importance-of-practicing-self-care-during-times-of-stress/

"Whole Health Library - Self-Care," U.S. Department of Veterans Affairs, October 19, 2020, https://www.va.gov/WHOLEHEALTHLIBRARY/self-care/index.asp

"Self-care has never been more important," American Psychological Association, July 1, 2020, https://www.apa.org/monitor/2020/07/self-care

Qing, Li. 2010. Effect of forest bathing trips on human immune function. Environmental Health and Preventive Medicine 15(1):9-17, https://doi.org/10.1007/s12199-008-0068-3

"Six Healthy Self Care Tips," Peterson Air Force Base, 21^st Aerospace Medicine Squadron, May 7, 2019, https://www.peterson.spaceforce.mil/News/Commentaries/Display/Article/1839428/six-healthy-self-care-tips/

Reduce Computer Eye Strain

Telework and virtual work have meant more time on computer screens for many of us. Some of us may be feeling the eye strain which may lead to dryness, redness, excess tearing, sensitivity to light, dull aches around the eyes, or even headaches. Vision is important and research has shown that many of us will adapt our body posture to accommodate our vision needs. Neck and shoulder aches after a long day’s work may be related to vision problems. Here are some tips to improve your vision, comfort, and reduce eye strain:

Check the ergonomics of your desk and chair for comfort and recommended posture. Ensure that the computer screen is placed at about arm’s length and the center of screen is about 10–15 degrees below eye level.

Check for screen glare by turning off the computer screen and see if there are any reflections (the less reflections, the better). Reduce glare by slight repositioning of lighting, desk, or computer screen; even small adjustments can make significant changes.

Check to ensure appropriate lighting. Many people benefit from reduced room lighting which helps with computer screen visibility and comfort. Reading paper documents on a desk can then be supported with a small desk light. 

• Try different brightness (lumens/watts) and color temperature (cool bluish versus warm reddish) for room lighting for comfort and preference.
• Many people prefer cool white or “daylight” lighting in working area. Look for lamps with high Kelvin temperature around 6000 K degrees. The common 2700 K lamp is more reddish or warm in appearance.

If ocular symptoms are frequent and/or severe, have your eyes examined. Even small vision changes, which can occur over time, may cause significant eye strain with prolonged computer use.

• Talk to your doctor about the possibility/potential of glasses specifically prescribed for computer use. Many prescription glasses for distance viewing that include correction for near reading (e.g., bifocal or progressive lenses) are not ideal for computer usage. Tilting your head back (or lifting your chin) to look through the reading segment of your glasses to look at the computer screen can cause neck and shoulder problems.
• Many people also find OTC (over the counter) reading glasses helpful. Try different ones for the lowest “+ power” lenses that provide best comfort and vision at your screen distance.
• Avoid commercial “computer glasses” that are supposed to help with eye strains (e.g., “blue blockers”). Scientific evidence does not support their effectiveness.

Click on the links below for additional information:

Maintain an attitude of gratitude

Take a moment to reflect on the fond memories you made and the creativity you expressed when you were faced with obstacles, as well as the strengths you drew upon in the midst of challenges. Regardless of your circumstances in the moment, your thoughts can impact your future. Thinking differently can change your entire perspective. Remember that gratitude is not a one-time occurrence; it’s a way of choosing to live in the moment.

Below are some actions you can take to help you maintain an attitude of gratitude:

• Reflect on the good things in your life and write them down. 
• Call a friend or family member who has been on your mind and haven’t spoken to in a while. Share a word of encouragement or tell them how much you appreciate them in your life. 
• Celebrate virtually. Organize a family gathering through digital platforms. Set up your personal computer, tablet, or phone and share a meal together. Play virtual games and include all ages in the fun!

For more ways to restore balance in your life through a grateful attitude, click here.

Quick and easy lunches for school-aged children

Did you know that children who eat balanced, nutrient-rich meals are more likely to optimize academic performance, sustain alertness, and concentrate during study and instruction?

Eating a nutritious breakfast, in particular, is associated with increased academic performance. In general, school-aged children (ages 6 to 12) should eat three meals and 1-2 healthy snacks per day.

For more lunch ideas, check out this link. 

For more resources such as the Supplemental Nutrition Assistance Program (SNAP) or Women, Infants and Children (WIC) assistance, check out this link to search for your local information.  

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Handwashing for your family

Here are five steps to teach children how to properly wash their hands:

1. Wet hands with clean, running water (warm or cold); turn off the tap; and apply soap. 
2. Lather hands by rubbing them together with soap. Lather the back of the hands, between the fingers, and under the nails.
3. Scrub hands for at least 20 seconds. Need a timer? Hum the "Happy Birthday" song from beginning to end twice.
4. Rinse hands well under clean, running water.
5. Dry hands using a clean towel or air drier.

Sing a song to make handwashing a fun family activity: The CDC recommends scrubbing hands with soap for 20 seconds. To achieve 20 seconds of hand scrubbing, include a few well-known songs including "Happy Birthday," "ABC," chorus for "Stayin' Alive" by The Bee Gees, "Twinkle Twinkle," or even create a song of your own.

Click here for information about handwashing. 

Home office lighting

Manage fatigue during the work day

High stress and unusual circumstances can place an employee at risk for work fatigue. Here are some tips and recommendations collected from experts at the U.S. Army Public Health Center and Walter Reed Army Institute of Research Sleep Center to get you started:

Spot the signs of work fatigue. There are obvious signs like yawning and having difficulty keeping your eyes open along with less obvious signs like being unable to concentrate, feeling easily irritated or feeling overwhelmed.

Take steps to mitigate fatigue:

• Double check your sleep habits. Are they working for you or keeping you mentally fatigued during the workday?
• Take breaks during the day.
• Watch out for screen fatigue.
• Drink water to help stay hydrated (and taking more bathroom breaks).

Click here  to access the Performance Triad Sleep webpage for steps to mitigate fatigue and find additional information below: 
Walter Reed Army Institute of Research (WRAIR) Sleep Resources 

Manage workplace conflict

Some workplace conflicts are unavoidable. However, we can mitigate the difficulties they cause, build bridges, and try to learn from the experience to prevent a similar outcome in the future. Conflict in the workplace can present an uncomfortable situation for those directly or indirectly involved; everyone is impacted. For many of us, our current workplace is at home; however, if problems are not handled appropriately, tensions may increase regardless if you are working virtually or onsite. This can negatively impact morale, increase turnover, result in litigation, and influence the productivity of the organization (Iglesias & Vallejo, 2012). Early intervention is key. Conflict resolution and problem solving can help. Below are some tips for improving the workplace environment:

• Decrease conflict tension.
• Minimize the time you are around the person you are upset with to allow for a cool-down phase.
• Organize your thoughts before you talk to them.
• Enter the conversation with a mindset of compromise.
• Talk to the other person one-on-one.
• Listen and try to understand the other person’s perspective.
• Be aware of your pitch and tone.
• Remain calm.
• Be mindful of how your body language may communicate perceived feelings
• Focus the conversation on the topic area of contention or problematic behaviors
• Provide examples to explain what you feel needs to change

Reference:

Iglesias, Marta E. and Vallejo, Ricardo B, “Conflict resolution styles in the nursing profession.”  Contemporary Nurse Journal, vol. 43, no. 1, 2012, p. 73-80. 

To learn more about managing stressful workplace relationships, click here.

One aspect of working from home is easy access to the kitchen. For some of us, this is a delight. For others, it presents a challenge. Below are some tips for eating healthy snacks:

• If you have kids, guide them with healthy snack ideas.
• Your family might be on different schedules now, so healthy snacks can help with the in-between meal times.  
• With a little bit of creativity, a nutritious snack can be the fuel needed to get to the next meal when your kids are constantly asking for something to eat.
  

For lots of imaginative tips for making healthy snacks while at home visit this page and find additional resources below:
Army Wellness Centers - health coaching and Meals in Minutes classes 
Community Resource Guides - quick access to your local installation food venue options  

Be physically active while teleworking

While adjustments to teleworking and the COVID-19 pandemic have caused lost gym time and sports activities, teleworking can provide you with new opportunities to improve and maintain the quality and quantity of your weekly physical activities.  Below are some tips for being physically active while teleworking:

• Create a weekly plan.  Aim for weekly goals of 2 to 3 strength sessions and at least 150 minutes' moderate or 75 minutes' vigorous aerobic activity.
  
• Mix up activities. Create lists of different aerobic, strength, and flexibility exercises to pick from so each week is a bit different.
  
• Make it count. Get your breathing and heart rate up for 10-30 minute aerobic sessions.
  
• Do it when you can. Focus on your weekly goal. Ten minutes three times a day provides positive benefits.
  
• Don't hurt yourself. Build strength using dumbbells or home objects, but start light and learn good form before increasing weights. Break sessions up during the day.
  
• Keep yourself accountable. Use a "honey-do jar" to pick exercises or a virtual walking group.
  
• Get bonus points. Set a timer every hour or two to get up for a few minutes and move - stretch, walk around the house, climb a flight of stairs, do laundry!
• Create a workout space. Declutter your home and create a workout space with an exercise mat, weights, and bands for strength training.

For more information on services and programs to help you choose an active lifestyle while working, please visit the P3 staying physically fit while at home  webpage and find additional resources below:

Army Wellness Centers 
Community Resource Guides - quick access to resources 
American College of Sports Medicine - "Fitting in Fitness for Telecommuters" 

Practice mindfulness for better health, performance, and relationships

Walter Reed Army Institute of Research Mindfulness Quick Guide 
National Institutes of Health Mindfulness Web page 
Army Ready and Resilient Performance Centers 
Army Resilience Directorate Resources 

Maintain work-life balance while teleworking

Teleworking can be challenging for many reasons. Life matters. Create a balance of work and self-care with the following tips: 

• Manage your time.
• Complete work duties in order of priority. 
• Build self-care into your weekly schedule (e.g. indulging in a hobby, reading a book, or taking a brisk walk).
• Leave work at work.
• Create a family calendar to ensure you don't miss family events.
• Clearly communicate your time off - tell your manager and co-workers, and make your calendar visible for all to see your blocked out times.
• If you are a supervisor, lead by example.

For more information on work-life balance please visit this page and the resources below: 
Remember to practice healthy sleep, activity and nutrition habits with the Performance Triad.